One thing in which most doctors, dietitians and health professionals can generally agree in general is that adding the benefits of eating mackerel fish to your diet entails some important health favors. In fact, most of the time it is recommended to include at least two servings of fatty fish in your weekly diet to help improve heart health; right there with salmon , tuna and herring fish in terms of nutrition, is mackerel fish, a type of super nutritious fish that is practically packed with protein, omega-3 fatty acids and micronutrients. So what is a mackerel fish? If you frequent sushi bars, you can know how this fish tastes; It may also have happened without knowing it in the grocery store, sitting right next to the canned anchovies and sardines. Mackerel is a family of saltwater fish composed of more than 30 different species, including popular varieties such as Atlantic mackerel, Pacific mackerel, Spanish mackerel and mackerel fish.
Available both fresh and canned, mackerel is a favorite among fish lovers thanks to its versatility, flavor and an incredible nutrient profile. In addition, with some research that indicates that regular consumption can help reduce blood pressure and cholesterol, minimize the waistline, protect against depression and keep your bones healthy and strong, mackerel is definitely a great addition to any healthy diet and well balanced.
Mackerel Fish Nutritional Background:
Mackerel fish is a very nutrient-rich food and contains tons of protein, omega-3 fatty acids and micronutrients for a low amount of calories. In particular, mackerel is especially high in vitamin B12, selenium , niacin and phosphorus, among a variety of other essential vitamins and minerals.
A Three-Ounce Serving of Cooked Atlantic Mackerel Contains Approximately:
- 223 calories
- 3 grams of protein
- 1 grams of fat
- 1 micrograms of vitamin B12 (269 percent DV)
- 9 micrograms of selenium (63 percent DV)
- 8 milligrams of niacin (29 percent DV)
- 236 milligrams of phosphorus (24 percent DV)
- 5 milligrams of magnesium (21 percent DV)
- 4 milligrams of riboflavin (21 percent DV)
- 4 milligrams of vitamin B6 (20 percent DV)
- 341 milligrams of potassium (10 percent DV)
- 1milligram of thiamine (9 percent DV)
- 8 milligram pantothenic acid (8 percent DV)
- 3 milligrams of iron (7 percent DV)
In addition to the nutrients listed above, mackerel also contains some zinc, copper and vitamin A.
Benefits of Mackerel Fish Consumption:
- It helps reduce blood pressure
- It can help lower cholesterol
- Help fight depression
- Strengthens the bones
- Promote weight loss
1. Help Reduce Blood Pressure:
High blood pressure or hypertension is a common condition that affects millions of people worldwide. When your blood pressure is too high, it forces the heart to work harder to pump blood, which increases the risk of heart disease. Mackerel fish is known for its ability to increase heart health and reduce blood pressure. One study demonstrated this by supplementing 12 men with high blood pressure with three cans of mackerel a day for eight months, which resulted in a significant decrease in blood pressure. Another review compiled the results of several studies and concluded that adding a few servings of mackerel to the diet per day can lead to a long-term reduction in blood pressure.
“Some other natural ways to reduce blood pressure include reducing sodium intake, eating more fiber-rich foods and increasing magnesium and potassium intake”.
2. It Can Help Reduce Cholesterol:
Cholesterol is a type of fat found throughout the body, while it needs cholesterol, it can accumulate too much in the blood and cause the arteries to narrow and harden. Including mackerel in your diet can help improve heart health by lowering cholesterol levels. In a study involving 15 volunteers, it was found that eating mackerel for two weeks lowered levels of both triglycerides and total blood cholesterol, meanwhile, another study in India analyzed the diets of 1,000 adults and found that levels of Average cholesterol of fish consumers were lower than those of other consumers. You can also reduce cholesterol naturally by limiting the intake of processed waste, doing regular physical activity and trying some simple stress relievers.
3. Help Fight Depression:
Mackerel is rich in omega-3 fatty acids, a healthy type of fat that has been associated with a number of impressive health benefits. In fact, some recent research has even found that omega-3 fatty acids can even help protect against depression. One review analyzed the results of three studies and showed that omega-3 fatty acids can reduce depressive symptoms by up to 50 percent in those with major depression, bipolar disorder and major childhood depression. Not only that, but other studies have found an association between a lower intake of omega-3 fatty acids and depressive symptoms. Spending more time outdoors, eating many foods rich in probiotics and following a well-balanced diet are other effective natural remedies for depression that you can try.
4. Strengthen the Bones:
Like other types of bluefish, the benefits of consuming mackerel fish are a good source of vitamin D. Vitamin D is an incredibly important nutrient, but it can be challenging to meet your needs without supplements. In fact, it is estimated that 50 percent of the population worldwide is believed to have a vitamin D deficiency. Vitamin D is key to many aspects of health, but it is especially crucial when it comes to bone health. It helps in the metabolism of calcium and phosphorus and is essential to support the growth of stronger bones. In addition, according to one study, postmenopausal women with low levels of vitamin D in the blood have an increased risk of bone loss, fragility and fracture compared to those with sufficient levels of serum vitamin D. Including other fatty fish in your diet, such as halibut, carp fish and salmon, can also increase your vitamin D intake and help you meet your daily needs.
5. Promotes Weight Loss:
Mackerel is rich in healthy fats and proteins, which can keep you full and help increase weight loss, studies have found that both protein and fat decrease ghrelin levels, the hormone that stimulates hunger, more than carbohydrates; Research also shows that high protein diets can increase satiety and thermogenesis, or the amount of calories burned by the body after eating. With 20 grams of protein, 15 grams of fat and zero carbohydrates per serving, mackerel can be an excellent addition to a weight loss diet. However, be sure to link it with other foods high in protein and high in fiber to achieve the best results.
Guide to Access the Benefits of Consumption of Mackerel Fish:
- With more than 30 species of mackerel, it can be a challenge to know what kind of get when standing in the grocery store.
- It has been shown that giant mackerel has high levels of mercury, which can be dangerous in large quantities and can even cause mercury poisoning ; Spanish mackerel may also have high levels of mercury and should be limited, especially by women who are breastfeeding or pregnant, instead, opt for a type of Atlantic mackerel, which is low in mercury, but still contains a concentrated dose of omega-3 fatty acids and proteins.
- Keep in mind that Pacific horse mackerel, horse mackerel and pike, three types of fish that are commonly used to prepare sushi, are not really related to mackerel. In fact, they belong entirely to other fish families.
- Although fresh mackerel can be bought from fish markets, buying canned food is a convenient and popular option. If you buy canned goods, be sure to look for a brand that uses cans without BPA to avoid the toxic effects of BPA; Also, most canned foods are often stored in large amounts of salt, so be sure to rinse thoroughly before eating.
Precautions on the Benefits of Consumption of Mackerel Fish:
- Some people may be allergic to fish and should avoid eating mackerel. Mackerel is also prone to cause histamine toxicity, a form of food poisoning that can cause symptoms such as redness of the face and body, nausea, headache and swelling. If you experience adverse side effects or food allergy symptoms after eating mackerel, you should discontinue use and talk to your doctor.
- Although mackerel is associated with many health benefits, not all mackerels are excellent for your health. In fact, the giant mackerel has a high mercury content and even makes the list of fish that you should never eat, instead, select varieties such as Atlantic mackerel, which are low in mercury.
- In addition, pregnant women should carefully monitor their consumption of mercury to reduce the risk of developmental delays and birth defects. While certain types, such as Atlantic mackerel, have little mercury and are safe to eat with a pregnancy diet , fish should be limited to once or twice a week as part of a healthy and well-balanced diet.
- If you buy canned goods, be sure to rinse thoroughly to remove excess salt. Canned varieties are generally high in sodium, which can contribute to high blood pressure and other health problems for some people.
Another concern with mackerel is overfishing and its possible environmental impact. Like many other species of fish, mackerel has been overexploited to the point where it is on the verge of extinction, which could have a massive effect on the ocean’s ecosystem. By being informed about which types of mackerel are more sustainable, you can minimize your contribution to this growing problem while taking advantage of the numerous health benefits.